F3 Knoxville

Tag: Median

Tri till you Curl Up Jucomajaro

THE SCENE: 64°, dry and a bit too bright out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Reach for the sky, Let it hang, Cherry Picketers, Mountain Climbers, Windmills
THA-THANG:
Mosey to the Guardrail behind the strip mall for 20 Dips, 20 Triceps, 20 Curls, then run around the building with the rocks.  More Triceps and Curls (30 each) then mosey to the base of Juco.

Ran 2 lines, then animal moved (Duck walk, Bear crawl, Crab walk, Bernie)  Did some core at the top of the hill.  Mosey down with some squats on the way.

Back to the CMU pile for Tri’s and Curls and some CMU merkins.  Core on the way back to a ring of fire and some more core.

CIRCLE OF TRUST/BOM:

My sheep hear my voice, and I know them, and they follow me. John 10:27
I need to let you all know that my cousin, Doug died Sunday night.
We have prayed for him for a long time and his last days were horrible.  This isn’t the way we would want it.  He was only 42 and throat and mouth cancer spreading everywhere meant he died of not being able to drink or swallow. He lost most of his ability to speak a few months back.
His only expression of faith I know of, one I believe to be genuine, was by text message with my mom.

So we can learn a few things from Doug
1) Never smoke or dip – it is not worth it. Don’t let your loved ones do it either.
2) Express your faith while you still have a voice and breath
Expressing that is a gift to your family and what God wants.
My sheep hear my voice, and I know them, and they follow me.
John 10:27
God knows them. He isn’t letting anyone slip through the cracks
Not the sheep know Him. He knows the Sheep.
We are the sheep, if you hear His voice, do not harden your heart
Some will hear his voice and mistake it for Thunder
Father, glorify your name.” Then a voice came from heaven: “I have glorified it, and I will glorify it again.” The crowd that stood there and heard it said that it had thundered. Others said, “An angel has spoken to him.”
John 12:28‭-‬29 ESV
There are so many competing voices, but he way the Secret Service handles counterfeit.  You study the real thing till you know it so well, it is easy to distinguish the real thing.

MOLESKIN:
Prayers appreciated for my family – Wake and Funeral are Friday and Saturday in Chicago Burbs.

ANNOUNCEMENTS:
Dragon Boat festival coming up soon!

Red-Light-Green-Light

THE SCENE: 54°F, Dry, Early
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, some arm warm ups, it was good.
THA-THANG:
Ran to the CMU pile.

  • 50 curls
  • ran up the stars and did 5 pull-ups
  • 50 squat thrusters
  • ran up the stars and did 5 pull-ups

We grabbed some desks and played red-light-green-light

First Round:

  • On red – held an L sit on the desk
  • On green – leap frogged over the desk

Second Round:

  • On red – held a plank
  • On green – backwards crab walked

Third Round:

  • On red – Held an Algor
  • On green – Burpee long jumped

MARY:

We moseyed to the science building

  • 20 step ups (Each Leg)
  • 20 Dips

We ran the border of a parking lot. At each corner we did flutter Kicks, Mountain climbers, and a 30 sec plank.

CIRCLE OF TRUST/BOM:
I talked about how we might say we worship God, but in our hearts we we worship ourselves or other things of this world. Borrowed my word from Louie Giglio.

4 Square X 3

THE SCENE: Cool-ish but humid.

WARM-O-RAMA:
Cherry Pickers
Wind Mills
10 LBAC forward/back
10 x Tempo Merkins
10 x Tempo Squats
10 x Supermans/Swimmers

THA-THANG:

Mosey to the courtyard for some 4 square.

First square is:
30 American Hammers
30 4ct LBC
15 Merkins
30 Squats
Second Square:
15 Merkins
15 V-Ups
30 4ct Supermans
30 Squats
Third Square:
15 V-ups
30 Curtsey Lunges
15 Diamond Merkins
30 4ct Supermans

Repeat Circuit 2 Times.

Mosey to coupon pile for part 2.

20 Curls
20 Press
20 Coupon Swings
Active recovery to the road sign (or up the steps to pull up bars)

After a couple rounds head back to the flag and arrive late, much to the disappointment of 5k.

MARY:
No mary, should have left earlier to get in a set or 2.
CIRCLE OF TRUST/BOM:

Little Known Facts About Laziness #7

Let’s review the facts…

Fact #7 – The way of the lazy slowly creep to sudden disaster.

Proverbs 6:9-11

9 How long will you lie there, O sluggard?
When will you arise from your sleep?
10 A little sleep, a little slumber,
a little folding of the hands to rest,
11 and poverty will come upon you like a robber,
and want like an armed man.

Things start small, just little things that are off. Things get a little lax but then disaster is sudden and unavoidable.

The Proverbs talk about poverty coming like a robber. Sudden and unannounced, without warning.

The other illustration is similar but slightly different. The armed man illustrates how poverty is forced on you. It’s unavoidable and when it comes it’s too late.

The encouragement today is to consider areas of your life that could be getting lax and headed in the wrong direction. It starts small but be diligent and keep going and headed in the right direction.

Passing The JUCO Flag

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
5 burpees on your own
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bearcrawl in and hi five a HIM /Crawl bear out
6 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
2 lines person in front falls off for 2 burpees to big parking lot

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist (Rinse & Repeat)

2 lines person in front falls off for 2 burpees to Sophomore Hill

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
while you do Blockees x2

2 lines person in front falls off for 2 burpees to the duck pond

8ct Merkins
Mosey around the pond to the Information Center

Minkey Humpers

Line up at light post
Run to next post 10 Squats
Bernie to next post 10 Squats (Rinse and Repeat)

Bear Crawl/Mountain Climbers/Bear Crawl/Shoulder Taps

Mosey back to the flag w/ Jailbreak

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Gentlemen I’ve had a good run 🏃‍♂️ Thank you for the opportunity! It’s been an honor and a pleasure.

I couldn’t think of a better person to pass this flag to. I’ve had a lot of discussions with a lot of you as well as several members of the leadership team.

First off I feel super blessed to have such a great group of leaders to choose from. Obviously I wanted someone that represented all 3 F’s. Beyond that, I was looking for consistency. Who’s always here? Who’s leading by example? Who’s bringing ideas to challenge us? Who’s trying to strengthen the bond we have?

I wrote down Legacy when I was considering this role.

What is an example of a legacy?

For example, some people consider a legacy to be real estate or money. But the most treasured forms of legacy are found in intangible gifts: values, memories, friendship, love, and respect. I like the intangible ones…

The other was Passing the baton.

Where did the phrase passing the baton come from?

The phrase “passing the baton” is thought to have originated in the Olympic relay race around 1967, signifying duty and denoting that a successful outcome requires collective effort. This understanding of collaboration was embodied by passing an emblematic baton from competitor to competitor. I like that as well.

Run the good race my brother!! I’ll be here to support and cheer you on!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Farming Rules for Growth

THE SCENE: 74° Cloudy and a wee bit muggy
F3 WELCOME & DISCLAIMER Delivered
WARM-O-RAMA:
Side Straddle Hop, Harry Rockets,Cherry Pickers, Kick throughs, Tempo Merkins, Tempo Squats, Stretch on your own
THA-THANG:
Today was all about measuring some physical achievements to see how we are progressing.  Is our effort producing fruit?  Remember, this isn’t a competition expect for against yourself.  We’ll do it again, Lord willing, when the air is cooler and our bodies are stronger and faster.  I’m thinking late Oct.

  • 100m dash
  • Max Pull Ups
  • 1 Mile Run time
  • # of heavy thrusters in 2:00
  • Time to do 50 Curls
  • Time to do 50 Tricep extensions
  • Max Merkins consecutive

Took longer than a I thought so no time for Mary.

Times were documented; 11 HIM’s have a baseline of what their bodies can do.

CIRCLE OF TRUST/BOM:
Not to brag, but my grass is looking really good. I can’t take too much credit. I have a grass allergy so I pay for a lawn service and I have a sprinkler system that helped it survive the June drought.
My brother is a farmer and his “yard” is a mess… but we drove a tractor through it, in the right spot at the right time and out of the ground came food.
Food we can eat. It’s an every day miracle and we are so far removed from agriculture that we miss the amazing ways God works in “normal things.”  Find time today to praise God for the miracle of food.  It’s delicious and awesome.  If you are struggling to realize this, one word: bacon.
But to plant food you have to tear up some dirt and follow the rules of nature.
1) It takes planning
2) It takes time
3) It takes God to do the watering.
4) It take a lot of hands and you can’t hide it

So how do we cultivate the soil of our souls for spiritual growth?
I want to be clear. God does the work. Jesus Christ already died and rose again and and if you invite him into your heart He gives us life and fruit.
1) Have a plan and get started on it.
2) Realize it takes time. pray for patience.
3) Realize it is God who is doing the work… prayer life
4) It isn’t about looking good; share the fact that you don’t have it all together. Share your goal. Tell a brother and don’t be afraid to reveal you are covered in dirt.  It takes lots of hands and transparency
Sow for yourself righteousness, reap steadfast love
break up your fallow ground
for it is time to see the Lord
that He may come and rain righteousness upon you.
Hosea 10:12
Today we measured our physical fitness with the goal of measuring again in a few months for improvement.
We know how to set goals, improve physically and hopefully the why is for the right reasons; so we can be healthy contributing leaders in our community for years to come.  Measuring fitness is much easier than measuring spiritual growth, but that doesn’t mean we get to skip it.
Today I want to challenge you to set some spiritual goals:

  • Are you growing in maturity?
  • Are you a more bold witness?
  • A better example to your kids?
  • More loving an approachable to your wife?
  • Do you have a reading list?
  • Do you have a prayer list?
  • Is God calling you to fast for a season or a specific topic?
  • Do you have a Bible reading plan?

Pick one or two of the above and tell a brother you plan to measure, grow, patiently wait for God to work and encourage a brother to do the same.

My apologies for the order of these. That was rough.  And the truck coming around the corner at just the wrong time kept us from getting our true max merkins.  Result tables below in Alpha order of F3 Name.

Booster July 25
100M 19.11
Pull ups 3 jump
Mile 10:15
Thrusters in 2:00 32 cmu
50 Curl time :55 cmu
50 Tri ext time :47 cmu
Max consec. Merkins 25

 

Commission July 25
100M 17.32
Pull ups 2
Mile 10:13
Thrusters in 2:00 42
50 Curl time 1:01
50 Tri ext time :49
Max consec. Merkins 15

 

Guardrail July 25
100M 17
Pull ups 26
Mile 7:27
Thrusters in 2:00 27 cmu
50 Curl time 1:00 cmu
50 Tri ext time :47 coupon
Max consec. Merkins 22

 

Kick Flip July 25
100M 15.75
Pull ups 17
Mile 6:59
Thrusters in 2:00 32
50 Curl time :49
50 Tri ext time :38
Max consec. Merkins 48
Mailbox July 25
100M 15s
Pull ups 7
Mile 6:30
Thrusters in 2:00 41
50 Curl time :56
50 Tri ext time :44
Max consec. Merkins 28

 

Median July 25
100M 16
Pull ups 20
Mile 8:07
Thrusters in 2:00 30
50 Curl time 1:07
50 Tri ext time 1:09
Max consec. Merkins 22

 

Shrubbery July 25
100M 16.92
Pull ups 21
Mile 6:30
Thrusters in 2:00 42
50 Curl time :43
50 Tri ext time :37
Max consec. Merkins 34 (or is it 54?… either way impressive)
Stitch July 25
100M 18.04
Pull ups 15 cc
Mile 8:32
Thrusters in 2:00 42
50 Curl time :46
50 Tri ext time :47
Max consec. Merkins 27
Stye July 25
100M 14.45
Pull ups 4
Mile 11:01
Thrusters in 2:00 29
50 Curl time :57
50 Tri ext time :51
Max consec. Merkins 16

 

Wanderer July 25
100M 15.85
Pull ups 5
Mile 9:11
Thrusters in 2:00 35 coupon
50 Curl time :46 coupon
50 Tri ext time :45 coupon
Max consec. Merkins 13

MOLESKIN:
Ashley is back from Nicaragua on Saturday, Lord willing.  Continue to pray for her trip home and that ministry.
ANNOUNCEMENTS:
See Judge Judy’s post in the main channel for the details on Aug service opportunity